Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 AMRAP 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall 2. Workout Prep 2 sets: 4 Single Dumbbell Alternating Step Back Lunges (build-in weight) 1 Wall Walk Workout (Time) Baked Potato Freedom (RX’d) 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks (KG conv: 22.5/15 DB) Independence 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (35/25) 2 Wall Walks (KG conv: 15/10 DB) Liberty 10 Rounds 12 Single Dumbbell Alternating Step Back Lunges (light) 2 Inch Worms Target time: 9-11 minutes Time cap: 16 minutes Skills and Drills Double-Unders/Crossovers (Checkmark) Double-Unders: Week 1 Day 1 Every athlete progresses differently in learning double-unders. Some can get them in...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Heavy Single Snatch (10-12 minutes) 3. Workout Prep 1 set: 100m Row (at workout pace) 5 Push Ups Snatch Build to a heavy single Squat Snatch (10-12 minutes) * rest as needed between lifts * Workout (Time) Potato Chips Freedom (RX’d) 2000/1750m Row *Every 2:00 (including 0:00) perform 15/12 Push Ups Independence 1750/1500m Row *Every 2:00 (including 0:00) perform 12/10 Push Ups Liberty 1200/1000m Row *Every 2:00 (including 0:00) perform 10/8 Bar Push Ups Target time: 9-11...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Thai Curry Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00 (8 sets) 12 Box Jump Overs (20/16) 16 Wall Ball Sit Ups (14/10) (KG conv: 6/4 WB) Liberty Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Lactate Threshold 3 Sets 4 Min at RPE5 (or 75-80 RPM) 1 Min at RPE7 (or 95-105 RPM) *No rest between sets. 2 Min at RPE3 (or 75 RPM) 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM) 2 Min at...Read more

Bell House Fitness – CrossFit Warm Up Warm Up P1: 5 IW to PU P2: 10 alt Spider-Man lunges 100m run together P1: 10 scap pull ups + 5 kip swings P2: 10 KB Deadlifts 100m run together P1: 10 ring rows or 5 strict pull ups P2: 5 Russian Swings + 5 overhead swings 100m run together -Grab workout weight KB Prep 200m run together P1: 5 pull ups P2: 5 pull ups P2: 10 KB swings P2: 10 KB swings Partner Helen (AMRAP – Rounds and Reps) Freedom AMRAP 20 400m run (partners run together) 21 KB Swings (50/35 lb) (partner 1 will do 21 then partner 2 will do 21) 12 Pull Ups (partner 1 will do 12 then partner 2 will do 12) Target number of rounds: 4+ Independence AMRAP 20 300m run 21 KB Swings (35/25 lb) 8 Pull Ups or 12 Jumping Pull Ups...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30-second Bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs 2. Workout Prep 2 sets 10 Second Bike (Workout Pace) 2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift) – rest 30 seconds between sets – Workout (Time) Mango Habanero Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) – 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set – (KG conv: 22.5/15 DBs) *Repeat from October 7, 2021 Independence 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) -9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set – (KG conv: 15/10 DBs) Liberty 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts (light) 10/8 Calorie Assault Bike or 8/6 Echo Bike Target time: 12-14 minutes Time cap: 16 inutes...Read more